- Jamie Langlois
- I support people on their journey to wellness through nutrition and lifestyle coaching! I am passionate about teaching people how lifestyle choices can be fun, inspiring and positively affect all aspects of their lives. I love guiding people to wellness one meal at a time!! I am also a passionate mama, a yogi and I love to cook!
Wednesday, July 7, 2010
Sleeping Better...The Natural Way
In general, the following lifestyle factors have been found to either promote sleep or inhibit sleep…
o Lots of brightly colored raw or lightly steamed vegetables
o Enjoy quality lean protein and healthy fats at every meal to support blood sugar balance
o Switch to B vitamin and magnesium rich whole grains.
o If an evening snack is needed enjoy bananas, milk, figs and or whole grain crackers which are high in tryptophan and promote restful sleep.
o Maintain a sleep schedule. Go to sleep at the same time everyday and wake up at the same time in the
o Sleep in a dark room
o Manage your stress
o Exercise…..preferably earlier in the day.
o Meditate, take a hot bath and/or put a drop of essential oils on your pillow such as chamomile or lavender
o Herbal teas that contain herbs such as Valerian, passionflower, hops, lemon balm, and chamomile.
o Sleep in a dark room.
o Make your bedroom a peaceful place. Remove anything that can promote stressful thoughts.
o Reduce or eliminate sugar, caffeine and alcohol from your diet
o Refined grains. Ex. White bread, white rice, etc. Like sugar to the body.
o MSG….a food additive found in some Chinese food and chips has been shown to disrupt sleep in many people
o Eating too much
o Avoid nighttime eating….eat your dinner at least three hours before bed.
o Avoid food sensitivities, allergies
o Poor digestion
o Excess weight
o Nutritional deficiency in any of the essential vitamins and minerals, especially calcium and magnesium.
o Change your thoughts, Change your sleep!!! Negative thoughts about sleeping can keep you up at night. Recognize when you are thinking negative thoughts about sleeping and make a conscious choice to replace them to a positive ones.
o Television, work related items, food, etc. Everything that is not related to sleep should be removed from the bedroom.